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Collagen is the most abundant protein in our bodies, especially type 1 collagen. It’s found in muscles, bones, skin, blood vessels, digestive system and tendons. It’s what helps give our skin strength and elasticity, along with replacing dead skin cells. When it comes to our joints and tendons, in simplest terms, it’s the “glue” that helps hold the body together.

As we age, collagen production declines. You’ll notice it physically: looser skin, more wrinkles and less elasticity. Increasing collagen levels can help your skin look firmer, increase smoothness, and help your skin cells keep renewing and repairing normally.

Collagen also reduces cellulite and stretchmarks.

When we lose collagen, our tendons and ligaments start moving with less ease, leading to stiffness, swollen joints and more. With its gel-like, smooth structure that covers and holds our bones together, collagen allows us to glide and move without pain.

A boost in collagen may help increase your metabolism by adding lean muscle mass to your frame and helping with the conversion of essential nutrients. One of glycine’s most important roles is helping form muscle tissue by converting glucose into energy that feeds muscle cells.

Collagen protein is the building block of your fingernails, hair and teeth. Adding collagen into your diet regimen can help keep your nails strong and possibly reverse signs of hair loss.

The thermic effect of food shows how much calories your body uses for digesting and processing the different macronutrients. The thermic effect of the different macronutrients is different. There is no exact numbers, researches show slightly different numbers, but the ballpark numbers are:
Protein is around 20-35%
Carbs 5-15%
Fats 0-5%
What does this mean? If you eat 200 kcal of protein, 40 – 70 kcal your body will use just to process and digest protein. So effectively you’ll only get about 65 – 80% of the protein you eat. For carbs it’s between 75 – 95% and for fats it’s 95 – 100% that the body will get.
It is very important if your goal is to build more muscle and you’re a hardgainer (ectomorph). Your body burns off an excessive amount of calories as heat because of your metabolism being inefficient. You need to make up for it in your nutrition. Since protein has up to 5x higher thermic effect than carbs or fats you should add more carbs or fats into your diet.
Body composition is another important factor here because the leaner you are, you show greater thermic effect.
The thermic effect of food is also higher post exercise. So if you’re a hardgainer, you should consider adding more calories (predominantly from carbs and fats) into your nutrition outside of the post workout window.

Summer is over unfortunately! I love the sunshine, the warm weather, my shorts and skirts 😉
Now the hoodies are coming out of the cupboard again and have to wear layers in the gym, too if I don’t want to be cold!
I wish I could live in a warm country! Sometimes it doesn’t even have to be hot, but by just having the sun out puts you in a better mood. I think this was one of the most enjoyable things in Istanbul during my holiday: the constant sun. But you cannot ignore the fact that the quality of the food is much better over there as well, because they grow most of their vegetables and fruits. When I came back I tried to cook the same way but food just doesn’t taste the same here. I guess I might have to go back again to enjoy again what Istanbul has to offer 🙂

But first things first: today I have a photo and videoshoot with Doc Ajay (Lee Priest’s photographer who Lee brought over from LA during his time in the UK while he was competing at the NABBA Universe and travelling around the UK and Ireland for seminars). I really look forward to this because his work is very remarkable! Not to mention that a lovely guy, very easy going which makes him really smooth to work with him. This is one of the photos he took at the seminar:

Thankfully the weather seems to be nice today, hopefully it will hold it until we finish the outdoor shoot in Windsor. It’s a bit windy, but I don’t mind that as long as the sun is out.

ON the 3rd of November I will be going to the Stars of Tomorrow UKBFF competition in Hayes. One of the girls from my gym, Katie competes for the first time in the physique class and I have been following her journey. I look forward to seeing her on stage and all the other competitors as it is always very motivational! It will be nice to catch up with fellow athletes as well who I haven’t seen or met for ages! This year I haven’t gone to too many competitions, only the local ones I visited.

And on the 8th November I’m going to Hungary again, for a short visit! I look forward to catching up with the athletes there and meeting with friends and fans again! So if you are in Hungary and would like us to meet drop me a line so that we can arrange it!

That’s it for today, I gotta go now as I have a busy day ahead! Enjoy this lovely day, don’t think there’s many left before the rain and cold weather come again!

I love meeting new people and making friends, therefore I’m extremely happy that I’ve bumped into Jakob @DanishApplePhotography at one of my jobs. His appreciation to female muscle combined with his great ideas and skills made another great photoshoot with him on Saturday. I can’t wait to see the final pictures. We also discussed another at least 2 possible photoshoot ideas so guys keep your eyes open and check this space!
Here are some pictures from the shoot. You can check out his work at DanishApple